1600 SW 17th Ave
Ocala, FL 34471

10/22/2016

October 21, 2016

Announcements

10/26 – Breast Cancer Awareness Day – Please wear PINK and we will be collecting donations for the PINK FUND http://www.pinkfund.org/
10/28 – Deadlift Comp at the Zone – 6pm
10/31 – Costume contest all day! Wear something you can WOD in 😀
Fit for kids & Ladies class MWF 5:30pm

CrossFit Ocala – CrossFit

Handstand Push Ups
Level 1 – Fundamentals
Level 2 – 3-5 kipping HSPU for warm up
Level 3 – 1-3 strict HSPU for warm up

View Public Whiteboard

CF1 (No Measure)

400m run

x2

10 pass throughs

10 push ups

10 leg swings

30 sec standing straddle

GPP: Metcon (Time)

5 RFT

3 HSPU (Open Standard)

6 Box Jumps 24/20

9 Sit Ups

200m Run

COMP: Metcon (Time)

5 RFT

3 HSPU (45+25+abmat/45+ abmat)

6 Box Jumps 30/24

9 GHDSU

200m Run

Cool Down

25ft walking lunge

30 sec standing straddle

30 sec elbow to heel

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